After the Nutrition Seminar this Saturday there is a non-profit event to support our local Law Enforcement and Firefighter/EMS. Tickets can be purchased at https://www.lctix.com/guns-n-hoses-boxing-tournament
Come see Men and Women law enforcement and first responders battle head to head in the Guns and Hoses boxing tournament! Presented by the FOP and IAFF, the tournament is put on to benefit the benevolent fund to help financially support injured emergency responders and their family members. Purchase your tickets for a fun night and a good cause.
Doors open @ 5:00pm | Events starts @ 6:00pm
Warm Up: 5 Mins
“Stick” PVC Game
Mobility & Set Up: 10 Mins
Smash Forearms
Roll Posterior Shoulders
Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell
Odd: 4-6 Back Squat w/ a distinct pause in ACTIVE bottom position
Even: 5-10 HSPU (Hardest Variation Possible – do not need to be unbroken)
Metcon: 16 Min Cap
8 Rounds For Time:
7 TTB
1 Squat Snatch Heavy (165/115 or ~75%) or 3 Light (115/75 or ~ 60%)
7 Bar Over Burpee
Elite Competition Class
1) Back Squat 15 Mins
10 Min EMOM x 1 rep @ 90% + 10 lbs
2) Strict Press 15 mins
10 min EMOM x 1 rep @ 90% + 10 lbs
3) Conditioning
3 Rounds For Time:
20 TTB
35 Sit Ups
15 S2OH (155/110)
35 Sit Ups
20 Front Squat (155/110)
